Seeing someone have a panic attack can be frightening — especially if you’re not sure what’s happening or how to help.
The person may look very scared, shaky, pale or breathless. They might be sweating, struggling to speak, or desperate to get away from the situation.
The most important thing you can do is stay calm and help them feel safe, even if you feel worried yourself.
If it’s the first time they’ve had symptoms like chest pain, or you’re concerned about their physical health, seek medical advice.
Things to avoid
During a panic attack, the person’s body is in a strong stress response. Some well-meaning responses can accidentally make things more intense.
Try to avoid:
- telling them to “calm down” or “snap out of it”
- asking lots of questions or pushing them to talk
- touching or hugging them without asking first
- leaving them alone if they’re very distressed
Things that can help
You don’t need to fix the panic or make it stop. Calm, steady presence is usually the most helpful thing you can offer.
You could try:
- speaking slowly and calmly, using short sentences
- using simple reassuring phrases like: “You’re safe. This will pass. I’m here.”
- gently reminding them it may be a panic attack, if that feels right
- moving to a quieter or calmer space if possible
- staying with them until the most intense feelings pass
- slowing your own breathing — sometimes this can gently encourage them to do the same
- helping them focus on the present moment: “Can you name five things you can see?”
Try not to give too many instructions at once. Less is usually more.
After the panic attack
Once the panic has passed, people often feel tired, shaky, emotional, and sometimes embarrassed. All of this is normal.
Ask what they need rather than assuming. They might want:
- a glass of water
- to sit quietly for a while
- a short walk
- to go home
- someone to talk to, or just someone to sit with
If the person experiences panic attacks regularly, it’s worth asking them, when they’re calm, what they find helpful. Everyone is different, and knowing their preferences in advance means you’ll feel more prepared next time.
When the time feels right, you could gently encourage them to speak to a GP or have a look at what support is available. Try not to push this too soon — let them recover first.
Looking after yourself too
Supporting someone through a panic attack can be draining, even when you handle it well. It’s okay to take some time afterwards to rest and check in with yourself.
If you’re regularly supporting someone with panic attacks, it might be worth thinking about your own support too — whether that’s talking to someone you trust, or finding out more about what your loved one is going through.
Our pages on panic attacks have more information that might help you understand what they’re experiencing.
If someone has chest pain for the first time, collapses, or you’re worried about their physical safety, call 999 or seek medical help immediately.
Download as a pdf:
How can I help someone having panic attacks?
Last updated: June 2026